Push-Up To Down Dog 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Push-Up To Down Dog is a dynamic bodyweight exercise that primarily targets the chest muscles while also engaging the shoulders as a secondary focus. It combines a traditional push-up movement with a transition into the Down Dog yoga pose, promoting both strength and flexibility. Starting in a push-up position, you lower your body toward the ground to work the chest and triceps, then push back and lift your hips upward and back into the Down Dog, which stretches the shoulders, hamstrings, and calves. This compound movement enhances upper body strength, improves shoulder mobility, and incorporates a gentle stretch, making it an effective full-body exercise without the need for any equipment.
How to Perform
Begin in a high plank position with your hands placed slightly wider than shoulder-width apart and your body forming a straight line from head to heels.
Engage your core and keep your neck neutral as you slowly lower your chest toward the floor by bending your elbows, performing a controlled push-up.
Once your chest is close to the ground, push through your palms to straighten your arms and lift your hips upward and backward, moving into the Down Dog position.
In the Down Dog, keep your hands firmly on the ground, your arms and back straight, and your heels reaching toward the floor to stretch your shoulders, hamstrings, and calves.
Hold the Down Dog briefly while maintaining steady breathing and shoulder engagement.
From Down Dog, slowly lower your hips back down and return your body into the high plank position to prepare for the next repetition.
Repeat the movement smoothly and with control, maintaining proper form throughout to maximize chest and shoulder activation while minimizing risk of injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Begin in a high plank position with your hands placed slightly wider than shoulder-width apart and your body forming a straight line from head to heels.
Engage your core and keep your neck neutral as you slowly lower your chest toward the floor by bending your elbows, performing a controlled push-up.
Once your chest is close to the ground, push through your palms to straighten your arms and lift your hips upward and backward, moving into the Down Dog position.
In the Down Dog, keep your hands firmly on the ground, your arms and back straight, and your heels reaching toward the floor to stretch your shoulders, hamstrings, and calves.
Hold the Down Dog briefly while maintaining steady breathing and shoulder engagement.
From Down Dog, slowly lower your hips back down and return your body into the high plank position to prepare for the next repetition.
Repeat the movement smoothly and with control, maintaining proper form throughout to maximize chest and shoulder activation while minimizing risk of injury.
How Not to Perform
Do not let your hips sag or drop during the push-up phase, as this puts unnecessary strain on your lower back and reduces chest engagement.
Avoid flaring your elbows out too wide; keep them at about a 45-degree angle to protect your shoulders from strain.
Do not lock your elbows completely when pushing up, as this can cause joint stress and reduce muscle activation.
Avoid rushing through the movement — performing it too fast wastes energy and reduces control, increasing injury risk.
Don’t let your shoulders collapse or shrug up toward your ears during the Down Dog; keep them engaged and away from your ears.
Avoid rounding your back or bending your knees excessively in Down Dog; keep your spine long and legs straight to get a proper stretch and maintain form.
Do not hold your breath — maintain steady breathing to ensure proper oxygen flow and muscle performance.
Avoid placing your hands too far forward or too close together; proper hand placement ensures optimal chest and shoulder activation.
Do not allow your neck to crane up or droop down; keep it neutral to avoid neck strain.
Avoid skipping the transition phase or collapsing quickly into Down Dog; move with control to maintain muscle engagement and prevent injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
